15 Pax with a strong down range visit from Barney Fife. If you’re going to go down range, planting yourself next to the Q then smoking him on every exercise is a good look. I am not sure BF even broke a sweat.

Conditions

True spring has sprung, 72 degrees and some humidity. Clear skies.

Disclaimer

YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions. YHC had to repeat several times, as there was much mumblechatter. #PushYourselfButDontHurtYourself #feltlikeaflightattendant #putyourmaskonfirst

The Thang

BROGA! BROGA! BROGA!

Okay, since you never saw a backblast from the official launch of broga, here’s a bit on what we did yesterday. I have named this the Cowabunga, thanks to Bishops comment on low plank (Chaturanga Dandasana in Sanskrit). We walked through 5 of these in sort-of-cadence then did 5 OYO. One breath, one move; breathe in going up and out going down.

Down dog

Feet to hands

Half lift

Fold

Stand with hands in air

Fold

Half lift

Drop to High plank

Low plank

Up dog

Down dog

Picture for clarity and thoughts on form, more information on this sequence here

https://www.yogajournal.com/poses/ray-of-light

Mosey to lost playground

Liquid Plumber worked his way through calling the exercises with some supervision from Duggar, as YHC is not a professional….

CountORama and NameORama

15 pax finished strong, the video shows the results. Great to have our BF from DR

COT

Duggar asked the class who did their homework and several kids were looking down at their desks. See Inferno’s note on EHing, and also note a quote from a guy YHC brought to yeasterday’s downtown lunch “Man, after meeting all these guys it’s a whole lot more likely I’ll make it out.” Also- Duggar will do your homework for you if you just put him in physical proximity to your potential FNG.

TAPs of thanks for successful pregnancies to date for Brittney and Shots Fired M’s, and the gift of fatherhood for those of us in that club. Continued healing for Cruiser’s sister and Duggar’s brother.

NakedManMoleskin

Interesting how each of the pax reacts to the demands of a complicated yoga warm up, and YHC appreciates feedback if you have any. It felt great for YHC to share this part of life with the pax, and to see how it impacts each of them. YHC will continue to drag these types of exercises into the workouts, so be ready. Below are some woo-woo quotes about the “Cowabunga”, known around the world as Surya Namaskar or Sun A Salutations. Careful of the yoga Kool-Aid, it is tasty and served by fit people in spandex.

“the sequence not only wakes up the body but also calls us to stretch our minds and spirits to the corners of the universe, allowing us to feel the vast expanse of the cosmos within the movement of our bodies.”

“Contemplating the vitality you receive from the elements allows you to go to a deeper level of participation with the movements of the sequence.”

” Surya Namaskar is the perfect morning practice to awaken the body, focus the mind, and connect to a sense of gratitude for the new day.

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.